Getting Started with Sprint Training

by | Updated: December 3rd, 2016 | Read time: 2 minutes

If mixed martial arts (MMA) is your thing, a half hour to 45 minute-long jog first thing in the morning may be part of your routine. This training technique, with a history rooted in old-school boxing, is popular””but it can put a lot of stress on joints and muscles, ultimately hindering your performance. To keep your body in stress-free shape, try sprint training. Just what it sounds like, sprint training involves short, intense bursts of activity for effective cardio conditioning.

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What is sprint training?

Picture this: you, an open space and a pure energy surge. Hit it. Run at 100% intensity for 100 yards. Stop and wait””no more than 30 to 45 seconds. Now hit it again. Keep doing this, 10 or 15 times. This is sprint training.

Yes, it provides a good cardio workout. But beyond that, sprint training can help you develop speed, build muscle and strengthen your focus and determination. Perfect for MMA, it’s also a hot training technique in football and track and field.

To kick up the intensity, use a weighted sled and reduce distance to 30 or 45 yards.

What’s an ideal plan?

Ready to give sprint training a try? First, clear it with your doc. Then add it to your training program like this:

Type: Field Sprints
Distance: 100 yards
Sets: 10 to 15

Type: Weighted Sprints
Distance: 40 yards
Sets: 6 to 10

Type: Track
Distance: 400 yards
Sets: 5 to 8

Remember: Rest periods should be no longer than one to two minutes.

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